6 x 4min on / 3min off:

A) Buy in 28/23cal row
AMRAP:
8 box jump over
8 wall ball

B) Buy in 28/23cal row
AMRAP:
8 kb sumo deadlift high pull 24/16kg
8 kb swing
8 alt. goblet forward stepping lunge

Back Squat

3 x 2 @ 83%

Go Every 3:00

EMOM x32
1) 6-16cal echo
2 )5-10 pull up + 10 sit up
3) 6-16cal c2bike
4) 5-10 push up + 10 kbs

Use variation (sumo, chains, blocks, etc)

3 rounds of :

• max reps left arm kb clean and jerk @ 24/16kg
• right arm kb clean and jerk
• run 400m fast
• rest as needed between rounds

Task for today is to foam roll the back for 5 minutes, then use the lacrosse ball as instructed here for 3 minutes per side.

3 supersets of:
8-10 ghd hip extensions
10-12 double kb cyclist squat
- rest as needed between sets

Three second eccentric phase in squats

Metcon (time)

For time:
Buy in: 150 Double-unders

4 rounds of:
20 DB. Snatch alt. arms. 22,5/15kg
20m Walking lunge

Cash out: 150 Double-unders

Timecap: 13 minutes

Accessory: 3-5 sets of 20 weighted sit-ups

Metcon (time)

With partner for time:
250 Double-unders
25 HSPU
50 HR push-ups
100 Wallball shots 20/14lb
50 HR push-ups
25 HSPU
250 Double-unders

*Split anyhow, YGIG.

Timecap: 18 minutes

Accessory:
50 Weighted sit-ups. Split anyhow.

Strength (load)
Shoulder press 4 x 8. Every 3:00